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Posture, Posture, Posture

By: John Hinds, PT

�Stand up straight�, �Sit up straight�. How many times did you hear that growing up? Good posture is important for many reasons, not the least of which is confidence and self-esteem. Although most parents probably didn�t have golf in mind, proper posture also aligns the body in a way that promotes the most efficient movement patterns with the least amount of stress. Our body�s framework, the skeleton, and the muscles that control movement are engineered to work most efficiently when aligned correctly.

Take the spine as an example. When looking at it from a side view there are 3 �natural� curves, one each in the neck (cervical), mid back (thoracic) and low back (lumbar) areas. These curves are there for a reason. It is in this �posture� that the spine, the ligaments and the muscles supporting it, are best able to absorb and distribute force and provide stability and strength. When flexing, extending, twisting, side bending or any combination of those (as in the golf swing), you want to maintain a posture that will optimize efficient movement patterns and performance as much as possible. The more we deviate from the ideal posture, the more other areas have to compensate and inconsistency, fatigue and injury will eventually result.

Golf includes both �static� and �dynamic postures�. We are static at address but dynamic throughout the backswing, downswing and follow-through. Your posture at address dictates how efficiently you will move throughout the rest of the swing, from your ankles, knees and hips to the trunk, shoulders and head. Good posture at address, and the ability to maintain* proper posture throughout the swing, promotes efficient movement and allows for a more reliable axis of rotation throughout the golf swing which then permits more precise coordination of the legs and arms with our core; compensations that result in mis-hits are minimized and a more reliable and powerful swing realized. For instance, if your back is rounded and your shoulders forward, your spinal and shoulder rotation will be limited and power compromised.

Proper posture must also be practiced during your workouts and daily activities. For most golf specific exercises, it�s not about how much weight you can lift but about the quality of the movement; focus on your posture, technique, balance and coordination when performing a movement. During all exercises, especially with a sport specific movement pattern, it is important to establish proper posture prior to and maintain it during the exercise. A quick checklist prior to each exercise might include, �posture, engage, perform�.

a. Posture includes keeping your shoulders back, chest out, getting into position to perform the exercise and whenever possible complete the exercise in your golf stance or address posture.
b. Engage your abdominals/trunk muscles in a neutral spine posture prior to and during the exercise. This can be accomplished by pulling your belly button in towards your spine and making a hard �s� sound so that all abs and some back muscles engage. This acts to stabilize your spine and promote more efficient movement.
c. Perform the movement.

So if you want a more reliable golf swing and more consistent scoring, posture is a fundamental that cannot be overlooked. Proper posture at address sets the tone for the rest of the swing and promotes a more efficient, consistent golf swing. The ability to maintain your posture throughout the swing is one of the keys to a more consistent and repeatable swing. Optimal flexibility and strength enable you to get into and maintain your posture throughout the swing and serve as the building blocks for stability, balance, coordination and power. Not everybody is going to have �perfect� posture, but the closer you are the less you will compensate and the less likely an injury will occur.

*Before you send constructive criticism, I realize that posture at impact, with regards to shoulder tilt, hips and spine angle will be different from your set up posture, but on the whole, �posture� at the ankles, knees, hips and spine need to be maintained for consistent, reliable contact.

John Hinds is a golfer and licensed Physical Therapist specializing in Orthopedic and Sports Rehabilitation, Conditioning and Injury Prevention. He is the Strength and Conditioning Coach for the Men�s Golf Team at El Camino College and currently owns and operates JMHinds Physical Therapy in El Segundo, California (www.golfconditioningpt.com).

Hints About Golf Putter

Golf

To develop a simple, comfortable and effective grip. Your grip is the foundation of your golf swing. Make sure your grip is comfortable. It is important to develop a neutral grip that requires no compensations during the swing. The orthodox position with the V.s of both hands (formed by the forefinger and the thumb) pointing between the chin and right shoulder is a good place to start. Very few good players have grips with the V.s pointing very far from this position. If you want a little stronger grip move the left hand over to the right a little.
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Lean Left-It�s critical to start and keep your weight toward your front foot during the entire motion of a bunker shot. This encourages the club to sustain its speed through impact, which in turn creates the wave of sand necessary to carry the ball in the air.
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Turning hands counterclockwise on the shaft (weak grip), promotes a left-to-right flight of the ball (slice). Turning hands clockwise (strong grip) promotes a right-to-left flight of the ball (hook).
...Golf Instruction Guide

Free Turn
The lower body should serve to support the movement of the upper body by leading the backswing. Flexed and relaxed, the legs are able to be moved by the rotation of the upper body, in no way inhibiting the turn. While the legs don't initiate the backswing, they contribute to the wind up of the body against the ground. A good thought is to imagine the legs as braces that connect you to the ground.
...Golf Tips magazine

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Wed, 28 May 2008 09:50:00 EDT
DUBLIN, Ohio (AP) -- They are two of the greatest sand shots in golf history. Paul Azinger has a hard time deciding which was better.

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Fri, 11 Aug 2006 00:00:00 GMT
Innovative arched body shows proper swing path for optimum ball performance


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